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Fit Mom: 12 Weeks Fitness Program

By Suman Roy

Experience
Beginner (1-2 years)
Time
61 minutes/day | 5 days/week
Good for
Gain Strength, Increase Stamina, Lose Weight, Tone Body
Equipment
Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
Description

Moms are every child's superheroes. So in order to perform like a superhero she needs to be in good shape all year round. But after completing all responsibilities she finds no time to go to the gym and workout. This 12 weeks fitness program is perfect for every mom out there to be in superhero shape without the need of going to the gym and without the access to any fancy equipments. This workout program needs to be done 5 days a week for 12 weeks straight. And this should take only half an hour at most to get completed.

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Day 1

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
1 set, 20 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
2. Side Plank
1 set, 15s, (rest 15s)
Hold for 15 seconds each side.
Show Alternative Exercises
Crunchesâ–¶
3. Crunches
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
4. Jumping Jack
1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
5. Bodyweight Lunge
1 set, 15 reps, (rest 15s)
Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Wall Sit demonstrationPlay Wall Sit demonstration
6. Wall Sit
1 set, 25s, (rest 15s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
1 set, 10 reps, (rest 15s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
8. Butt Lift (Bridge)
1 set, 10 reps, (rest 15s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
9. Close Grip Push Up
1 set, 5 reps, (rest 15s)
If you are unable to perform push up with proper form, you may perform bench push up or knee push up.
Show Alternative Exercises

Day 2

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
1 set, 10 reps, (rest 15s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
2. Plank
1 set, 30s, (rest 15s)
Show Alternative Exercises
Crunchesâ–¶
3. Crunches
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
4. Jumping Jack
1 set, 10 reps, (rest 15s)
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
5. Bodyweight Lunge
1 set, 25 reps, (rest 15s)
Do 25 reps each leg. Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Wall Sit demonstrationPlay Wall Sit demonstration
6. Wall Sit
1 set, 45s, (rest 15s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
8. Butt Lift (Bridge)
1 set, 20 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
9. Close Grip Push Up
1 set, 10 reps, (rest 15s)
If you are unable to perform push up with proper form, you can do bench push up or knee push up.
Show Alternative Exercises

Day 3

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
1 set, 15 reps, (rest 15s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
2. Plank
1 set, 40s, (rest 15s)
Show Alternative Exercises
Crunchesâ–¶
3. Crunches
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
4. Jumping Jack
1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
5. Bodyweight Lunge
1 set, 25 reps, (rest 15s)
Do 25 reps per leg. Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Wall Sit demonstrationPlay Wall Sit demonstration
6. Wall Sit
1 set, 35s, (rest 15s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
8. Butt Lift (Bridge)
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
9. Close Grip Push Up
1 set, 10 reps, (rest 15s)
If you cannot do push up with proper form, you can do bench push up or knee push up
Show Alternative Exercises

Day 4

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
2. Plank
1 set, 30s, (rest 15s)
Show Alternative Exercises
Crunchesâ–¶
3. Crunches
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
4. Jumping Jack
1 set, 25 reps, (rest 15s)
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
5. Bodyweight Lunge
1 set, 15 reps, (rest 15s)
Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Wall Sit demonstrationPlay Wall Sit demonstration
6. Wall Sit
1 set, 60s, (rest 15s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
8. Butt Lift (Bridge)
1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
9. Close Grip Push Up
1 set, 20 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up.
Show Alternative Exercises

Day 5

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
2. Plank
1 set, 60s, (rest 15s)
Show Alternative Exercises
Crunchesâ–¶
3. Crunches
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
4. Jumping Jack
1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
5. Bodyweight Side Lunge
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps. Do 30 reps each leg.
Show Alternative Exercises
Wall Sit demonstrationPlay Wall Sit demonstration
6. Wall Sit
1 set, 45s, (rest 15s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
1 set, 40 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
8. Butt Lift (Bridge)
1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
9. Close Grip Push Up
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up.
Show Alternative Exercises

Date Created: 12/12/2018, UTC


Last Updated: 5/20/2020, UTC

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